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Here are six of the best nutrition heroes for women, with great-tasting recipes to match. To reap their benefits, include two to three servings of each of these foods in your weekly meal plan.
These little fishes are a superb and eco-friendly source of omega-3 fatty acids, which may help prevent menopause-related depression and mood changes, Evans says. Omega-3s also reduce LDL (bad) cholesterol, lower blood pressure, and protect the arteries from damage, so they’re heart-healthy as well.
Sardine and Sun-Dried Tomato Salad
Serves 4 / Sardines contain the same healthy fats as salmon, at a fraction of the cost. Pairing them with tuna tones down their concentrated flavor; adjust the ratio if you like a pronounced taste. For a flavorful twist on tuna melt, spread this salad on sliced French bread, sprinkle with chopped tomatoes and grated Asiago cheese, and broil until bubbly. View recipe.